Now is as good a time as any to focus on getting your body into the best shape possible and for this, we have got you the fitness warm-up for beginners.
One of the easiest parts of starting an exercise program is deciding to do it and usually, there’s something inspiring you to make a change.
Your exercise options are numerous, including walking, dancing, gardening, biking, even doing household chores.
The important thing for a fitness warm-up for beginners is to choose activities you enjoy, and that will increase your chances of making it a habit.
Planning and preparation are important when you’re getting started with exercise, but to be successful, you also need momentum, and the more you can create, the easier it is to stay motivated.
While it’s great to ponder your weight-loss goals and general fitness goals, simply focusing on your commitment to exercise and finding success in the workout itself can help motivate you to keep at it.
When it comes to slimming down and toning up, there are two key types of workouts:
Cardio– which burns calories by raising your heart rate, and
Strength training– which builds the lean muscle that boosts metabolism, the rate at which you burn calories.
Together, this pairing can produce powerful weight-loss results.
The Simple Warm-Up
Before beginning any fitness routine, it’s important to warm up, then do some light stretching. Save the bulk of the stretching for after the workout.
Once you’re warmed up, experts recommend three different types of exercise for overall physical fitness: cardiovascular activity, strength conditioning, and flexibility training.
These don’t all have to be done at once, but doing each on a regular basis will result in balanced fitness.
Cardiovascular activity
Start by doing an aerobic activity, like walking or running, for a sustained 20-30 minutes, four to five times a week, says Bryant.
To ensure you’re working at an optimum level, try the “talk test”: Make sure you can carry on a basic level of conversation without being too winded. But if you can easily sing a song, you’re not working hard enough.
Strength conditioning
Start by doing one set of exercises targeting each of the major muscle groups.
It is suggested that using a weight at which you can comfortably perform the exercise eight to 12 times in a set.
When you think you can handle more, gradually increase either the weight, the number of repetitions, or a number of sets.
To maximize the benefits, do strength training at least twice a week. Never work the same body part two days in a row.
Flexibility training
The American College on Exercise recommends doing slow, sustained static stretches three to seven days per week. Each stretch should last 10-30 seconds.
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